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Your Exclusive 7 – Day Weight Loss Meal Plan!
This program is crafted to support your weight loss journey with three delicious, low-carb meals per day—perfectly portioned to stay within 1200–1500 calories daily.
Our rotating 5-week menu keeps things fresh and exciting, so you’ll look forward to every bite. Jump in anytime and start seeing real results. To maximize outcome, we suggest sticking with it for 5 consecutive weeks. We got you!
Be sure to download our PDF guide for helpful tips and extra info to keep you on track!
The meals in this meal plan are not customizable. Each one has been carefully designed by our fitness and nutrition team with calorie-conscious, weight-loss goals in mind.
Rotation Menu 2 of 5
Day 1
Breakfast
Mini Maple, Cinnamon & Pistachio Oats
480 Calories
Fibre packed gluten free organic oats with coconut milk, organic unsweetened almond milk, maple syrup, cinnamon & vanilla, topped with dark chocolate, pistachios, dried cranberries & goji berries
Gluten free organic oats, coconut milk, organic unsweetened almond milk, maple syrup, cinnamon, salt, vanilla, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), pistachios, goji berries, dried cranberries
Lunch
Citrus Marinated Sirloin Strips
250 Calories
Citrus marinated AAA sirloin strips with grilled bell pepper, grilled red onion, steamed broccoli & salsa roja
AAA sirloin strips, marinade (gluten free tamari, olive oil, lemon juice, gluten free Worcestershire sauce, garlic, basil, parsley, pepper, filtered water), salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle, calcium chloride), red bell pepper, red onion, broccoli, herbs & spices
Dinner
Chicken Caesar Salad
650 Calories
Grilled Montreal seasoned chicken breast over crisp romaine with our walnut & hemp “parmesan,” hard boiled egg, lemon and house made vegan caesar dressing
Chicken breast, romaine lettuce, walnuts, hemp seeds, nutritional yeast, olive oil, salt, hard boiled egg, lemon, house made caesar dressing (red wine vinegar, gluten free Worcestershire sauce, garlic, dijon mustard, soft tofu, black pepper), herbs & spices
Day 1 Daily Totals: Calories 1380
Protein 93g | Carbs 111g | Fat 66.5g | Fiber 25g
Day 2
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Lemon Pepper Basa
580 Calories
Ocean wise lemon pepper baked basa over yam mash with grilled zucchini, asparagus and zesty vegan tartar sauce
Ocean wise basa, lemon pepper seasonings, yam mash (yams, olive oil), zucchini, asparagus, vegan tartar sauce (soft tofu, dill, cucumber, olive oil, pickles, lemon juice, dijon, capers), herbs & spices
Dinner
Greek Souvlaki Chicken
510 Calories
Greek inspired souvlaki chicken over grilled zucchini & bell pepper with spicy cauliflower hummus, zesty dill tzatziki, grape tomatoes & kalamata olives
Chicken breast, Lemon juice, olive oil, oregano, garlic, zucchini, bell pepper, house made cauliflower hummus (cauliflower, olive oil, egg yolk, dijon, lemon juice, garlic, tahini, hot sauce, herbs & spices), house made tzatziki (garlic, cucumber, pickles, dill, Greek yoghurt, herbs & spices), olives, grape tomatoes, salt, black pepper, herbs & spices
Day 2 Daily Totals: Calories 1370
Protein 110g | Carbs 105g | Fat 60g | Fiber 21g
Day 3
Breakfast
ORCHARD FEST
420 Calories
Organic gluten free oats with organic chia, dairy free yoghurt, unsweetened almond milk, orange zest and orchard apples, topped with our house made cinnamon ginger stewed apples
apples, gluten-free oats, chia seeds, maple syrup, salt, dairy-free yoghurt, organic unsweetened almond milk, orange zest, cinnamon, filtered water, ginger, nutmeg
Lunch
Pesto Beef & Broccoli Stirfry
590 Calories
AAA sirloin strips stir fried with walnut pesto, broccoli, bell peppers & red onion over a bed of cauliflower rice
AAA sirloin strips, walnut pesto (walnuts, lemon juice, spinach, garlic, basil, olive oil, coconut water, salt), broccoli, red bell pepper, red onion, cauliflower, herbs & spices
Dinner
Piri Piri Chicken
320 Calories
Grilled Piri Piri chicken breast over broccolini with cooked spinach, Brussel sprouts & salsa verde
Chicken breast, Piri Piri spice blend, Brussel sprouts, spinach, broccolini, salsa verde, herbs & spices
Day 3 Daily Totals: Calories 1330
Protein 91g | Carbs 133g | Fat 53g | Fiber 29g
Day 4
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Mediterranean Chicken & Quinoa Salad
650 Calories
Fresh organic quinoa tossed with feta, cucumber, red bell pepper and Mediterranean herbs topped with grilled Greek seasoned halal chicken breast
chicken breast, organic tricolour quinoa, cucumber, red bell pepper, sun-dried tomatoes, feta cheese, red onion, parsley, Greek vinaigrette (olive & soybean oil, filtered water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion, garlic, lemon juice, xanthin gum), Greek seasonings, herbs & spices
Dinner
Lean Turkey Bolognese
310 Calories
Lean ground turkey bolognese, simmered with fresh tomatoes, Spanish onion & herbaceous spices over organic zucchini noodles
Lean ground turkey, zucchini noodles, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Day 4 Daily Totals: Calories 1240
Protein 103g | Carbs 96g | Fat 51g | Fiber 17g
Day 5
Breakfast
Mini Cocoa Banana Power Oats
510 Calories
A decadent combination of organic gluten free oats, fresh banana, vegan yoghurt, nut & oat milk, vanilla infused dark cocoa & cinnamon topped with high protein peanut butter mousse & crispy walnuts
organic gluten free oats, bananas, cocoa powder, chia seeds, cinnamon, shredded coconut, vanilla, coconut milk, organic unsweetened almond milk, gluten free oat milk, dairy free coconut yoghurt, maple syrup, organic natural peanut butter, coconut cream, organic agave, walnuts, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
*chocolate is processed in a facility that contains milk
Lunch
Grilled Italian Chicken Breast
570 Calories
Grilled Italian chicken breast served with sweet potato mash, baked asparagus, sautéed celery and our sun dried tomato dressing
Chicken breast, Italian seasonings, sweet potatoes, asparagus, celery, olive oil, sun-dried tomato aioli (tomato paste, garlic, sun dried tomatoes, fresh basil, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, egg yolk, lemon juice, dijon, herbs & spices), herbs & spices
Dinner
AAA Steak
410 Calories
AAA striploin seasoned and grilled with steak spices over organic tricolour quinoa with sautéed mushrooms, seasonal veggies & salsa roja
AAA sirloin, steak spices, mushrooms, seasonal veggies, organic tricolour quinoa, salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, calcium chloride), herbs & spices
Day 5 Daily Totals: Calories 1490
Protein 91g | Carbs 142g | Fat 65g | Fiber 28g
Day 6
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Grilled Italian Chicken Breast
570 Calories
Grilled Italian chicken breast served with sweet potato mash, baked asparagus, sautéed celery and our sun dried tomato dressing
Chicken breast, Italian seasonings, sweet potatoes, asparagus, celery, olive oil, sun-dried tomato aioli (tomato paste, garlic, sun dried tomatoes, fresh basil, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, egg yolk, lemon juice, dijon, herbs & spices), herbs & spices
Dinner
Wild Ocean Wise Salmon Salad
430 Calories
Wild ocean wise salmon over crisp romaine lettuce & spinach, with cucumber, feta cheese, lemon, balsamic & olive oil
Wild ocean wise salmon, cajun seasonings, romaine lettuce, spinach, cucumber, feta cheese, lemon, balsamic, olive oil, herbs & spices
Day 6 Daily Totals: Calories: 1280
Protein 95g | Carbs 91g | Fat 61g | Fiber 19g
Day 7
Breakfast
JAVA JUMP
480 Calories
Organic gluten free oats soaked in organic unsweetened almond milk with energizing coffee, raw cocoa, vanilla, maple syrup, dairy free yoghurt and juicy raspberries topped with toasted coconut, roasted almonds and dark chocolate
Organic gluten free oats, organic unsweetened almond milk, brewed coffee, organic raw cocoa powder, vanilla, salt, maple syrup, dairy free yoghurt, raspberries, shredded coconut, almonds, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
(chocolate is processed in a facility that contains milk)
Lunch
Greek Souvlaki Chicken
510 Calories
Greek inspired souvlaki chicken over grilled zucchini & bell pepper with spicy cauliflower hummus, zesty dill tzatziki, grape tomatoes & kalamata olives
Chicken breast, Lemon juice, olive oil, oregano, garlic, zucchini, bell pepper, house made cauliflower hummus (cauliflower, olive oil, egg yolk, dijon, lemon juice, garlic, tahini, hot sauce, herbs & spices), house made tzatziki (garlic, cucumber, pickles, dill, Greek yoghurt, herbs & spices), olives, grape tomatoes, salt, black pepper, herbs & spices
Dinner
AAA Steak
410 Calories
AAA striploin seasoned and grilled with steak spices over organic tricolour quinoa with sautéed mushrooms, seasonal veggies & salsa roja
AAA sirloin, steak spices, mushrooms, seasonal veggies, organic tricolour quinoa, salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, calcium chloride), herbs & spices
Day 7 Daily Totals: Calories: 1400
Protein 93g | Carbs 119g | Fat 66g | Fiber 27g
